105 min
WU for 15 min
1.Weightlifting
Snatch WU
A. Hang clean 9x1 @ 65 % + 1 RM, EMOM, move up on weight every 3 min.
3x45 3x52.5 3x57.5
B. Snatch
Build to a heavy double for the day

2.SPP (Conditioning)
A. 3 rounds for time:
90 DU
30 C2B > 10 strict pull ups, torn hand
15 deadlift @ 85 kg > 60 kg
Result: 11.44
171/184

3.Cool down
5 min AB, LF

Team of 2 finish 1, then finish 2
1. BOTH have to complete all reps, not together
50 Light Deadlift (165lb cap)
25 Box Jumps
50/ See-Saw DB Shoulder Press (30lb cap)
50 OH Band Triceps (loop from high bar)
100 Back Fly Tubing Bands
Sprint Curve 5x .1miles each
Then,
2. EACH PARTNER
50 Partner Nordic Curl (kneel on AbMat)
50 Partner Resisted Ball Chest Press
50 Partner Leg ups (hold onto ankles)
50/Hand Partner Plank high Fives (facing each other)
25/ VSIT Ball Pass

120 min
WU for 10 min
Skill: BMU practice for 25 min

1.Weightlifting
Snatch warm up
A. Snatch 9 x 1 @ 65 % + EMOM, add weight every 3 min.
3 x 35 / 3 x 40 / 3 x 45

B. C&J - build to a heavy triple - perform all clean first then jerks
25 35 45 52.5 57.5

2.Strength
A. Alternate - build to a heavy set of 5 in 5 sets, start counting @ 70 %
A1. Back squat 5x5
A2. Strict press 5x5
26 28 30 4x31 31

3.Cool down
5 min AB, TF
135/180

110 min
WU for 15 min
1.Weightlifting with Jyrki
A. Työntö nsktk pukeilta
4x25 4x25 3x35 3x40 2x45 2x50 50
B. Työntö vuorotellen nsktk ja edestä, pukeilta
4x25 4x25 4x35 3x2x45
C. C&J

2.SPP (skill)
A. 12 min EMOM
1. 5 to 10 C2B > 8
2. 5 push jerk @ 60 % 1 RM jerk > 40 kg

3.Cool down
5 min AB, LF

75 min
WU for 15 min

1.Weightilifting
Snatch warm up
A. High hang snatch w/2 sec pause @ receiving position 9 x 1 @ 65 % + 1 RM, EMOM, move up on weight every 3 minutes
3x35 2x37.5 3x40 1x42.5

B. Clean & jerk - build to a heavy single for the day

2.SPP (skill)
A. Practice pistol skill progressions from video > done

Barbell efficiency
B. Hang power clean - 4x7 @ 50 % 1 RM, add load if moving well
35 35 40 42.5

1. Cool down 5 min row 129/164

120 min
WU for 15 min
Skillwork: MU practice for 20 min
1.Strength
Alternate
A1. Back squat 5x4 @ 80-85% 1 RM, r. 2 min
A2. Strict press 5x4 @ 77.5-82.5% 1 RM, r. 2 min
29 30 30 31 31

2.SPP
A. For time:
21-18-15-12-9-6-3
Assault bike calories
Power snatch @ 25 kg > 20 kg
Result: 19.31
176/184

3.Cool down
139/184
5 min AB, TF

4 rnds

28 pistols alternating
15 power clean 50 kg 115 lbs

120 min
WU for 10 min

A. Split jerk 15 x 1 @ 65 % + 1 RM, EMOM
3x42.5 3x45 3x47.5 6x50

B. Power snatch
Build to a heavy single for the day
25 30 35 37.5 40 42.5 PR! :)

C. Back squat
C1. Build to a heavy triple for the day
60 72.5 77.5 80 x 1 - no belt
C2. Back off sets - 3x5 @ 80 % + C1
62.5 70 72.5

D. Skillwork: MU practice for 20 min

120 min
WU for 10 min
Skill: MU practice for 20 min
Muscle up x 1

1.Weightlifting
A. Hang squat clean x 1 rep @ 65 % + 1 RM, EMOM
3x45 3x50 3x55

B. Snatch - take 15 min to build to a heavy triple

2.SPP (conditioning)
7 rounds for time:
7 clean & jerk 42.5 kg > 40 kg
5 bar muscle up > purple band
Result: 17.22
173/187

3.Cool down
5 min AB
LF
Addiotional: single arm KB press 3x10x6 kg - only left arm

105 min
WU for 20 min
1.Strength
Alternate
A1. Back squat 4x5 @ 77.5-82.5 % 1 RM, r. 2 min

A2. Strict press 4x5 @ 75-80 % 1 RM, r. 2 min
28 28 29 29

2.SPP (conditioning)
A. 5 rounds for time:
6 power snatches @ 35 kg > 30 kg
12 T2B
36 DU
Result: 11.16
177/185

3.5 min AB